Salad with beets

Lunch

Item Rating: 75/100

1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 2.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		126.2
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		236.6 mg	10%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	4.7 g	16%
	Sugars	15.8 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		1.6 mg	8%
Potassium		473.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 28 cal (21.1%)

Protein: 12 cal (9.4%)

Carbs: 94 cal (69.5%)

About Salad with beets

Salad with beets is a vibrant dish often associated with Eastern European and Mediterranean cuisines. Beets are root vegetables known for their natural sweetness and earthy flavor, typically paired with greens, nuts, cheese, and a light vinaigrette. This salad offers a nutrient-dense profile rich in fiber, folate (vitamin B9), manganese, potassium, and vitamin C. Beets are also a source of dietary nitrates, which may help improve blood flow. The varied ingredients contribute to a balanced mix of macronutrients and vitamins, making it a wholesome, refreshing option suitable for many dietary patterns.

Health Benefits

• Supports heart health due to dietary nitrates in beets, which promote improved blood vessel function and lower blood pressure.
• High in folate (vitamin B9), which is essential for DNA synthesis and cell repair, making it particularly beneficial for prenatal health.
• Rich in antioxidants like betalains from beets, which help reduce inflammation and combat oxidative stress.
• Provides dietary fiber, aiding in digestive health and promoting satiety.
• Delivers potassium, an essential mineral for maintaining proper muscle function and electrolyte balance.

Dietary Considerations

Allergens: Contains nuts (if included), cheese/dairy (if included)

Suitable for: Vegetarian, gluten-free

Not suitable for: Nut-free diets (if nuts are included), lactose-intolerant individuals (if cheese is included)

Selection and Storage

Store cooked beets separately from the other salad ingredients in an airtight container in the refrigerator for up to 3-4 days. Assemble the salad just before serving to maintain freshness and texture.

Common Questions About Salad with beets Nutrition

Is salad with beets high in protein?

Salad with beets is not particularly high in protein, as beets contain only about 2.2 grams of protein per one cup (136g) of cooked beets. However, adding ingredients like nuts, seeds, or legumes can increase the protein content of your salad.

Can I eat salad with beets on a keto diet?

Beets themselves are relatively high in carbohydrates, with around 13 grams of carbs per cup (136g), and might not be suitable for a strict keto diet. However, in small portions, combined with leafy greens and low-carb toppings, they can fit into a more flexible low-carb plan.

What are the health benefits of salad with beets?

Salad with beets is rich in essential nutrients like folate (37% of the Recommended Daily Intake per cup of beets) and potassium (442 mg per cup), which support heart health and nerve function. Beets are also a good source of antioxidants such as betalains, which may help reduce inflammation and oxidative stress.

What is the recommended portion size for salad with beets?

A general serving size for salad with beets is about 1-2 cups. This portion keeps calories and carbs in check, providing approximately 74 calories and 13 grams of carbs per cup of cooked beets, while leaving room for additional toppings or dressings.

How does salad with beets compare to salad with carrots?

Both salads are nutrient-rich, but beets contain more natural sugars and carbohydrates (13g of carbs per cup) compared to carrots (9.6g of carbs per cup). Beets are higher in folate, while carrots provide more beta-carotene (8.3 mg per cup), an antioxidant that supports eye health. The choice depends on your dietary needs and flavor preference.

Data Sources & Scientific References